6 Signs You’re Addicted to Food (And How to Beat It!)

We've been known to sneak an 11 p.m. spoonful of Rocky Road or
"accidentally" take down an entire bag of chips after a painful day at
the office. Sometimes we're hungry; sometimes we're just eating for
comfort (there's NOTHING peanut M&Ms can't cure).

After reading this article about food addiction in last week’s New York Times, we got to thinking: At what point do impulsive eating
behaviors cross a line and become more like a full-fledged disease similar to
alcoholism or drug addiction?

According to Marjorie Nolan, RD, spokeswoman for the American Dietetic
Association, you might be addicted to food if you…

* Eat when you’re not really hungry or eat as a result of emotional triggers

* Feel guilt or shame after eating

* Eat alone, in secret or hiding the amount of food your eat from others

* Feel out of control and/or can’t stop eating

* Crave certain foods only as part of binge eating

* Get a feeling of relief from emotions when eating certain foods

“The foods that are most addictive include carbohydrate-based foods
like bread, pasta, sweets and desserts, chocolate, and salty snacks,”
says Nolan. “This is because carbohydrates and sugary foods release
serotonin in the brain, a chemical that makes you feel good. The
effect is temporary and short, which leads to a roller coaster of
feeling good followed by a crash into fatigue, which is often coupled
by guilt which leaves you feeling bad.”

Here are 4 simple eating rules that can help tame cravings:

1. Keep a food diary (try SELF’s food and workout logs!) for
accountability. “Many people tend to under estimate how much they are
eating,” says Nolan. “Keeping a food journal will keep you honest with
yourself about how much your are really eating.”

2. Combine proteins with carbohydrates at meals. “This will help keep
your blood sugar stable and slow the release of serotonin to the brain
therefore preventing the crash and the subsequent guilt and
depression,” she says.

3. Ask yourself: Am I hungry? “When a craving doesn’t come from
hunger, food will never satisfy it,” says Michelle May, MD, author of
Eat What You Love, Love What You Eat. “Treat your body like your car:
Check your fuel before you fill up.” Imagine 1 as starving and 10 as
full, and aim to eat at a 4, when your stomach feels fairly empty but
not clanging with hunger pangs.

4. Trick your brain. If 10 seconds of contemplation reveals that
you’re not truly hungry, there are ways to lower your stress level
without calories. “Do anything that lets you take a breath: Chat with
a friend, watch a soap opera, or hang from the monkey bars,” says
Stephanie Smith, Psy.D., a spokesperson for the American Psychological
Association. Change your routine and your brain will begin to crave
fun instead of gooey treats.

Of course, for some people overeating is a very serious illness that
they can’t beat on their own. If you can’t get control your
binging–or know someone who’s struggling with it–talk to a doc about
getting a referral for a registered dietician or psychologist who can
get you back on track.